recommended nutritious diet for people who stay up late

Busy work, sometimes staying up late is inevitable. But staying up late is very harmful to health. You should eat some to minimize the harm of staying up late?

With the popularity of computers and Internet, there are more and more night owls. Maybe you think you are young without limits, but your health is not deceptive. You can cope with staying up late occasionally, and there will be many problems over time. People who stay up late should take the defensive and offensive at the same time, protect their bodies with proper nutrition intake, and keep themselves in the best condition when working at night.

defensive articles: refuse junk food

caffeine:

caffeinated drinks are the favorite of those who stay up late. Although caffeine is refreshing, it will consume the B vitamins related to nerve and muscle coordination in the body. People who lack the B vitamins are more likely to get tired and more likely to form a vicious circle. In addition, drinking such caffeinated drinks on an empty stomach at night will stimulate the gastrointestinal mucosa and cause abdominal pain.

sweet food:

I think that eating sweet food can supplement calories, but in fact, sweet food is also a no-no for staying up late. After dinner or staying up late, don't eat too many sweets. Although high sugar is high in calories, it is exciting to some extent, but it will consume vitamin B groups, which will lead to counterproductive and obesity problems.

Oral liquid:

The main components of refreshing oral liquid on the market are vitamin B, C, caffeine, traditional Chinese medicine, etc. It has certain effects, but it will be dependent if it is drunk frequently. Moreover, the potential negative effects of these oral liquids are unknown.

offensive articles: supplementing nutritious food

On the whole, the prevention and health care of staying up late depends on daily diet, but it is also essential to supplement some special nutrition. Do you need a reason to supplement nutrition?

reason 1: in order to reduce fatigue

people who stay up late will increase their demand for vitamins b and c. If the intake is insufficient, it will increase. If it is insufficient, it will increase the feeling of fatigue, and in severe cases it will affect health.

vitamin b family: there are many members of vitamin b family, including folic acid, nicotinic acid, vitamin B6, vitamin B12, etc. They not only participate in metabolism, provide energy and protect nerve tissue cells, but also help to calm nerves and relieve anxiety and tension.

Folic acid: dark green leafy vegetables and legumes are rich in folate, which helps to repair cells and prevent infection and anemia;

Vitamin B6 or nicotinic acid: Vitamin B6 or nicotinic acid is found in liver, fish, whole grains, soybean food, fruits and vegetables, which can maintain skin health and slow down aging;

vitamin B12: It is related to memory and attention. The food source is red meat, milk, cheese and so on.

in addition to dietary intake, vitamin pills can also be supplemented. Members of vitamin B group have their own functions, but they have to coordinate and cooperate with each other. They fight in groups in the human body, and only eat a single vitamin B6 and B12, which has little effect. Vitamin B groups still need to be supplemented together.

vitamin c supplementation can reduce the secretion of hormones such as adrenaline. Tomatoes and oranges are all contained in large quantities.

light diet: prepare more light food such as vegetables and fruits in the dinner on the day of staying up late, which can make you feel better when staying up late.

Supplementing calories: Eat some fruits, vegetables and protein foods, such as meat and eggs, to supplement your physical strength, but don't eat too much. You can eat more dried fruits such as peanuts, almonds, cashews, walnuts, etc. They are rich in minerals such as protein, vitamin B, vitamin E, calcium and iron, and vegetable oil, while the cholesterol content is very low, which has special effects on restoring physical fitness.

reason 2: in order to maintain perfect skin

drink water: when staying up late, you must prepare enough cold boiled water to replenish water at any time, because the night is long, and not drinking enough water is very harmful to your skin.

Beauty fruits and juices: Several kinds of fruits and their mixed juices can not only make night owls more energetic and energetic, but also be beneficial to skin care:

Cut an appropriate amount of apples, carrots, spinach and celery into small pieces, add milk, honey and a little ice, and crush them with a blender to make a fruit and vegetable juice with complete nutrition.

Banana, papaya and high-quality yogurt are smashed together, which are nutritious and can supplement a lot of energy needed by the body.

The fresh fruit juice consisting of two kiwis, four oranges and one lemon is rich in vitamin C, which supplements physical fitness and beautifies the face.

three pomelos are peeled and squeezed, a bunch of grapes are broken into grape juice, and two tablespoons of honey are added, which makes them sour and sweet.

a fresh cucumber, 1/2 liter soybean milk and 3 pieces of mint are smashed and stirred together to make a cool cucumber juice, which can relieve fatigue and beautify the face.

reason 3: in order to protect eyesight

vitamin a: it is easy to make eye muscles tired and eyesight decline after a hard night in dim light. Vitamin A can improve the adaptability of those who stay up late to dim light and prevent visual fatigue by regulating the synthesis of retinal photosensitive substances. Its best source is the liver, cod liver oil, milk and eggs of various animals. The most plant foods are carrots, amaranth, spinach, leeks, green peppers, sweet potatoes with red hearts and oranges, apricots, persimmons and red dates in fruits.

vitamin b: vitamin B1 is one of the nutritional sources of the visual nerve, and insufficient vitamin B1 makes the eyes easily tired; Vitamin B2 deficiency is easy to cause keratitis. You can eat more sesame seeds, soybeans, fresh milk, malt and other foods.

vitamin e: it is helpful to treat some eye diseases, but children should not take vitamin e, but should supplement it through diet. The contents of soybean oil, peanut oil and banana in the diet are all high, and every 1 grams of peanut oil contains 12 mg of vitamin E, which is the main source of vitamin E in the diet.

Calcium: Rich calcium is also good for eyes. Calcium can relieve eye tension. For example, beans, green leafy vegetables and shrimp skins are rich in calcium. Cooking methods such as burning ribs soup, pine fish and sweet and sour ribs can increase the calcium content.

Lycium barbarum L.: Lycium barbarum L. is rich in beta carotene, vitamin B1, vitamin C, calcium and iron, and has the functions of nourishing liver, tonifying kidney and improving eyesight. Because Lycium barbarum itself has a sweet taste, whether it's making tea or eating it as a snack like raisins, it is of great help to the problems of computer family's eyes, fatigue and deepening vision.

add rice to medlar: after cooking porridge, adding a little sugar can reduce the symptoms of blurred vision and tears.

Fructus Lycii and Flos Chrysanthemi: Brewing with hot water can make eyes relaxed and bright.

medlar and pig liver: soup can clear away heat, eliminate eye dryness and dark circles caused by staying up late.

tomatoes: tomatoes are called the protectors of the eyes. It can accelerate the regeneration of rhodopsin to promote visual acuity; Anthocyanins in tomatoes can effectively inhibit enzymes that destroy eye cells. Besides tomatoes, many other vegetables, fruits or berries with red, purple and blue colors are rich in anthocyanins, such as eggplant, black cherry peel, black grape and nectarine. Remember, never remove their dark parts.

Therefore, people who stay up late should pay attention to two aspects of nutrition intake, one is how to protect their health, and the other is how to keep the best condition when working at night.

Supplement the nutrition when staying up late.

People who stay up late should pay attention to how to maintain their immunity and protect their liver function. If you stay up late to stare at the computer screen, you should pay more attention to protecting your eyesight. Please refer to the computer family at this site. Special topic of Mountain Sang Zi. The demand for vitamins A, B, C, E of people who stay up late will increase. If it is insufficient, it will increase the feeling of fatigue and increase healthy wear and tear.

If you need to stay up late at night, you should eat more foods rich in vitamin B group at dinner, such as whole grains, liver, lean meat, beans and fresh fruits and vegetables. If you want to eat midnight snack, you can also use foods containing vitamin B, such as milk with yeast, yogurt and whole wheat bread as the main force. When necessary, you can take nutritional supplements or chew the well-known Taiwanese sugar (including vitamin B). There are also references that chicken essence can accelerate metabolism and improve work efficiency. In order to cope with the incremental secretion of hormones such as adrenaline, we should also pay attention to the full intake of vitamin C. As for the refreshing oral liquid on the market, the main ingredients are vitamins B, C, caffeine, traditional Chinese medicine and so on, which have certain effects, but it is not recommended to drink it every day to avoid dependence.

things that cheat the body

Caffeine-containing drinks are the favorite of those who stay up late, and high-calorie foods such as sweets, biscuits and western-style fast food are also common "nutritional supplements" for those who stay up late, but they can only temporarily refresh themselves or increase the blood sugar concentration. And these foods will accelerate the consumption of vitamin B in the body. Excessive caffeine can stimulate nerve and adrenaline secretion, thus consuming vitamin B group in the body.

when vitamin b group is insufficient, the metabolic "oil circuit is not smooth" appears, but it is easier to get tired and affect work efficiency. Some people will drink more coffee, which will cause a vicious circle. Therefore, we should also find out what is called body tonic. What do you mean by lying to the body? Paying attention to the balance of nutrition and the sufficiency of vitamin B group is to supplement the body; Smoking, chewing betel nut and excessive caffeine are real cheats.

Humans are not nocturnal animals. Staying up late is the most violation of biological laws, and health damage is only a necessary punishment. Even with the skin care products used by Xiao Damei, it can't make up for the aging and health damage caused by staying up late. Can you stay up late or not? If you have to exercise at night, you'd better make up your sleep the next day. Creating a dark environment (such as wearing an eye mask) during sleep supplement has a positive effect on improving sleep quality.

Choose more light food such as vegetables and fruits for dinner on the day of staying up late, which is helpful to your health.

Five kinds of fruit juices that can make people more energetic and beneficial to the skin are as follows:

1. Cut an appropriate amount of apples, carrots, spinach and celery into small pieces, add milk, honey and a little ice cubes, and crush them with a blender to make a fruit and vegetable juice with complete nutrition and rich nutrition.

2. Fragrant coke, papaya and high-quality yogurt are smashed together, which is nutritious and can supplement a lot of energy needed by the body.

3. Fresh fruit juice consisting of 2 kiwis, 4 oranges and 1 lemon is rich in vitamin C, which supplements physical fitness and beautifies the face.

4, 3 pomelos are peeled and juiced, 1 bunch of grapes is broken into grape juice, and two tablespoons of honey are added, which makes them sour and sweet.

5. 1 fresh cucumber, 1/2 liter soybean milk and 3 pieces of mint are smashed and stirred together to make cool cucumber juice, which can relieve summer heat and fatigue.

Tip: Please don't stay up too often, it will hurt your health.