People who stay up late are mostly people who do word work or often operate computers. After a hard night in dim light, it is easy to make eye muscles tired and eyesight decline. Dr. Li Changping, a nutritionist in charge of nutrition department in Beijing Hospital of Ministry of Health, told reporters 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 night workers 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. In addition, we should properly supplement calories and eat some fruits, vegetables, meat, eggs and other protein foods to supplement physical exertion, but don't eat too much. Dr. Li Changping believes that eating some dried fruits such as peanuts, almonds, cashews and walnuts is rich in minerals such as protein, vitamin B, vitamin E, calcium iron and vegetable oil, while the cholesterol content is very low, which has a special effect on restoring physical fitness.
Besides working hard on diet, people who stay up late should also pay attention to strengthening physical exercise. If you feel lack of energy or want to sleep during staying up late, you should do gymnastics for a while or do some outdoor activities. Because staying up late will take up the time of normal sleep, you may wish to act according to circumstances in supplementary sleep. For example, when you come home from work, you can close your eyes in the car for a while, or arrange a short nap for yourself during your lunch break at work, which can not only restore your strength, but also refresh yourself.
People who stay up late consume more protein and vitamin C, and staying up late will inevitably lead to the consumption of physical strength and heat energy, and glucose is a "master" in converting heat energy. In short, people who stay up late lack three things: protein, vitamin C and glucose.
Therefore, staying up late must supplement these three things in time. What is the most suitable food? Avoid fatty foods when staying up late, because it takes too long for fat to digest and absorb, and it is difficult to have an immediate effect. Therefore, snacks should be mainly sugary foods that can be quickly decomposed into glucose, supplemented by noodles, eggs, cauliflower, bitter gourd, jujube, hawthorn and other foods rich in protein and vitamin C. When you often stay up late, you should also strengthen nutrition during the day and eat as much animal protein as possible to lay a good foundation for your body and make up for the losses caused by staying up late.