Have breakfast in the morning, lunch at lunch, and dinner at night.

1. Breakfast:

(1) There are two kinds of foods for breakfast, which should not be eaten more: one is foods mainly containing carbohydrates, which can synthesize more serotonin with sedative effect when entering the body, resulting in limited brain activity, unable to mobilize brain power to the maximum extent, and reducing the efficiency of work and study;

(2) The other kind is egg yolk and fried high-fat food. Due to excessive intake of fat I and cholesterol and long digestion time, blood will accumulate in the abdomen for a long time, resulting in decreased blood flow in the brain, which will lead to hypoxia in brain cells, and the brain will be groggy and dull all morning.

(3) In addition, cold food is not suitable for breakfast.

2. Lunch:

1(1), eat more protein (protein supplement products, protein supplement information) (protein products, protein information) and foods with high bile content, such as meat, fish, eggs and soybean products. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp, and play an important role in understanding and memory.

(2) It is advisable to eat more foods with low fat content such as lean meat, fresh fruit or fruit juice, and ensure a certain amount of high-quality protein such as milk, soybean milk or eggs, which can make people react flexibly and think quickly.

(3) Avoid carbohydrates for lunch. If you eat rice, noodles, bread and desserts rich in sugar and starch, you will feel tired and it will be difficult to concentrate on your work.

(4) Avoid eating convenience foods instead of lunch, such as instant noodles and western-style fast food, which have low nutritional content.

3. Dinner:

(1) Choose foods with more fiber and carbohydrates for dinner.

(2) Dinner should be served with more than two kinds of vegetables, such as cold spinach, which can not only increase vitamins but also provide fiber. Pasta can be reduced in moderation, and some coarse grains can be eaten appropriately. You can eat some fish in small quantities.

(3) Try not to eat fruits, desserts and fried foods at night, and try not to drink alcohol. Because alcohol will hinder metabolism at night, it will stimulate the stomach to get no rest, leading to poor sleep.

note: it is important not to eat foods high in calcium for dinner. For example, shrimp skin, small fish with bones, etc. must not be eaten, so as not to cause urethral stones.

In addition, many people keep socializing at night, smoking and drinking, and their meals are not good. In fact, eating out has a wide range of choices. Choosing food scientifically can protect your body to a certain extent. Because the brain is highly nervous in social activities, it is far less relaxed when eating at home, which will cause insufficient blood supply to the brain; At the same time, under the combined action of harmful substances such as alcohol and nicotine, the detoxification ability of the liver decreases.