Many people mistakenly think that eating sweets under pressure can improve their mood, but it is actually counterproductive. Sweet food can temporarily make the brain feel happy, but it will soon reduce physical strength and mood, but it will enhance the feeling of fatigue and depression.
A small amount of sugar can make the brain happy, and a large amount of sugar can make the brain stupid!
Human cells are powered by protein, fat and carbohydrates (sugar). The brain is the main organ to control emotions. Every nerve cell in the brain has a "small power plant" to provide energy for cell activities. This small power plant is the mitochondria in cells.
Although glucose is the main "power generation fuel" in cells, fat and protein can also be used as "power generation fuel" in an emergency.
High sugar will make the brain stupid.
Since the brain likes to eat sugar, does eating too much sugar make people smart? In fact, the conclusion of scientific research is just the opposite. High sugar will affect the function of the brain and may make people stupid.
The research report published in the Journal of Physiology shows that long-term intake of a large amount of sugar is not only harmful to health, but also leads to a decline in learning ability and memory. Scientists believe that the principle that high sugar may make people stupid is that taking too much fructose will reduce the sensitivity of human body to insulin, and insulin will inhibit the normal activities of brain cells in the brain, and the activity of brain cells will be significantly reduced, which will lead to signal transmission disorders in rat brain cells, destroy the ability to think clearly and remember the route remembered six weeks ago, and thus significantly reduce learning ability and memory.
The consequences of low sugar are also serious.
Brain cells are naturally delicate, so they can't go hungry. They must supply enough oxygen at all times. If there is a slight negligence, the advanced function of the nerve center will be hindered, anarchy will occur, and the headquarters will fail. Once oxygen is completely cut off, as long as 4 6 minutes, brain cells will be paralyzed and people's lives will be in danger. In addition, brain cells are extremely sensitive to the glucose (blood sugar) content in the blood.
When the blood sugar content drops from the normal 80 120 mg per 100 ml to below 60 mg, people will not only feel extremely hungry, but also have symptoms such as dizziness, limb weakness, slow thinking, pale face, palpitation and shortness of breath, and cold sweat all over the body. If blood sugar drops further, it will lead to coma, convulsion and even death.
Glucose is the direct energy of the brain and the basis for the brain to complete all tasks such as study and examination. Because the metabolism of brain cells is very active, it is necessary to continuously obtain oxygen and glucose from the blood. The more time you spend in your brain, the faster you consume glucose. When the blood sugar in the brain drops, the energy in the brain drops, and people will feel tired, hungry, weak, dizzy, pale, inattentive, restless and flustered, which will affect the learning and memory function and even coma.
Foods with low glycemic index can keep the brain awake.
To keep the brain in good working condition, it is not good to have too high or too low blood sugar. Blood sugar should be kept stable, and the change of blood sugar should be controlled within a small fluctuation range.
If you eat a white steamed bread, the food will be quickly decomposed into glucose and enter the blood, but this one-time decomposed glucose can only keep the brain awake for about 20 minutes, and then the glucose content will drop rapidly and the brain's attention will begin to be distracted. It's harder to concentrate at this time If you eat a whole wheat flour steamed bread, because the digestion speed of whole wheat flour steamed bread is slower than that of refined white flour steamed bread, the amount of glucose released into the blood has been in a relatively stable state, which can keep your brain awake and focused for a long time.
Back to the topic, how to eat when you are stressed?
1, being full or eating greasy food will increase the stress level. When you are stressed, you are 70% to 80% full, and you should not eat too much midnight snack.
2. The supply of fish should be lower than or equal to the normal level. Too much protein will increase the burden of liver and kidney, thus reducing the ability to resist pressure.
3, greasy, hard or frozen food will increase the difficulty of food digestion, so when you are tired, you should eat food that is relatively easy to digest. The more tired you are, the more you should pay attention to reducing the burden on your stomach.
4. Eating more vegetables, especially green leafy vegetables, will lead to insufficient antioxidant substances and mineral elements, which will seriously reduce the compression resistance.
Many people mistakenly think that eating sweets under pressure can improve their mood, but it is actually the opposite. Sweet food can temporarily make the brain feel happy, but it will soon reduce physical strength and mood, but it will enhance the feeling of fatigue and depression. Increasing the proportion of coarse grains, potatoes and beans, and maintaining sustained energy release and blood sugar stability can make energy lasting and mood stable.
Steamed brown rice with lotus seed and lily
Ingredients: brown rice 100g, fresh lily 25g, lotus seed 15, medlar 1 spoon, water 1000ml.
Practice: 1. Break the fresh lily into petals and wash them, and wash the medlar. 2. Wash the lotus seeds and brown rice, soak them for 1 night, put them in a pressure cooker with rice soaking water, and add water 1000 ml to cook them. 3. Add fresh lily and medlar while cooking, continue to stew for 15 minutes, and serve in a bowl.
Nutrition reminder: the color of porridge is light yellow, with white lily and orange wolfberry, which is very refreshing and vivid. Lotus seeds and lilies are traditional folk "tranquilizing" foods, which have low blood sugar response and are rich in B vitamins and minerals. Brown rice is a whole grain without removing the outer germ and cortex. Rice embryo contains high B vitamins and neurotransmitter γ -aminobutyric acid, which not only has anti-anxiety effect, but also promotes the metabolism of brain cells, especially suitable for people with high pressure.
Fried shredded tofu with carrot and winter bamboo shoots
Ingredients: winter bamboo shoots and dried bean curd100g, carrots 1/2.
Seasoning: 1 teaspoon pepper powder, 2g salt, onion, umami seasoning oil and olive oil.
Practice: 1. Wash and shred dried tofu, carrots and winter bamboo shoots, and wash and shred onions. 2. The oil in the pan is slightly hot. Add chopped green onion and pepper powder and stir-fry until fragrant. Add shredded carrot and stir-fry for 2 minutes. 3. Add shredded winter bamboo shoots and stir-fry until shredded carrots are soft. Add dried bean curd, salt and salted soy sauce and stir-fry and serve.
Nutrition Tips: When you are stressed, you can consider using bean products instead of hairtail as the main source of protein in dishes. This is because bean products help to control blood pressure and blood lipids, and are rich in calcium and magnesium, which is conducive to inhibiting the excessive excitement of the nervous system and is also rich in lecithin needed for memory activities. Compared with meat, soy products are more suitable for people who feel irritable under pressure. Carrots and winter bamboo shoots are rich in insoluble dietary fiber, which is beneficial to moistening intestines. Adding a little pepper powder and salty soy sauce can improve the taste of this dish.