Breakfast:
A day begins in the morning. The importance of breakfast is to wake up your brain and make you energetic to meet the stressful life of the day.
Sample menu: (Select one)
Nutrition review:
Coarse grains are rich in B vitamins, which can ensure blood supply to the brain.
Fat is the basic component of human cells. If the fat is insufficient, it will cause the brain to degenerate. Therefore, some meat food should be added to breakfast.
Milk is rich in calcium, phosphorus, iron, vitamin A, vitamin D, vitamin B and so on. It is a traditional brain-nourishing food, which can maintain the normal function of the brain.
Lunch:
Usually, in the morning, when the mental work is highly concentrated, the process of thinking activities is strengthened, the consumption of substances and neurotransmitters in cells is increased, the metabolism is also accelerated, and the brain's demand for various nutrients is increased. Therefore, lunch should increase the supply of high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C and iron.
Menu example:
1, braised prawn (100g), mushroom and cabbage (50g), laver and bean curd soup (1 small bowl), rice (1 small bowl).
Nutrition review:
Porphyra is rich in iodine, which can relieve psychological tension and improve mental state;
Mushrooms can remove garbage from the body and ensure adequate oxygen supply to the brain.
Dinner:
After a hard day's work, dinner should focus on peace of mind, adjust the state of the brain, and help the human body relax as soon as possible and fall asleep smoothly.
Menu example:
2. Fish-flavored liver tip (50g) Fried lettuce with shredded pork (50g) Lotus seed tremella soup (1 small bowl) rice (1/2 small bowl)
Nutrition review:
Between meals:
Banana (1);
Strawberry (150g)
Choose the two foods listed above.
Nutrition review:
Strawberry is sweet and sour, rich in vitamin C and pectin. Eating 150g strawberries every day can eliminate tension and produce comfort.
Bananas are rich in serotonin, vitamins and trace element potassium, which can provide tyrosine for the brain and make people energetic, focused and mentally stable.
Four taboos of mental workers' diet
Avoid overeating: after overeating, there is a substance called fibroblast growth factor in the brain, which will increase significantly, slowing down the rhythm of the brain and reducing efficiency.
Avoid eating more sweets: too much sugar in the body can change the normal alkaline state of body fluids into acidity, leading to decreased brain function, listlessness, lax memory and slow response.
Avoid eating fried food: fried food contains more lipid peroxide, which can cause premature aging of brain cells and should not be eaten more.
Avoid over-refined staple foods: Eating only refined staple foods, such as rice and flour, will destroy the acid-base balance in the blood, consume a lot of vitamins, and easily cause fatigue, forgetfulness and anxiety.