Most students often stay up late, so it is helpful to choose light food such as vegetables and fruits for dinner after staying up late. The five kinds of fruit juices that can make people more energetic and beneficial to the skin are 1. 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 comprehensive nutrition and rich content. 2. Bananas, papaya and high-quality yogurt are mashed together, which are nutritious and can supplement a lot of energy needed by the body. 3. The fresh fruit juice consisting of two kiwis, four oranges and a lemon is rich in vitamin C, which can replenish physical strength and beautify the face. 4.3 Peeling grapefruit juice, breaking a bunch of grapes into grape juice, adding two spoonfuls of honey, sweet and sour. 5. Mash a fresh cucumber, 1/2 liter soybean milk and 3 pieces of mint and mix them together to make cool cucumber juice, which can relieve summer heat and fatigue. How to eat a comprehensive dinner For families who stay up late, their eyesight is the most vulnerable. In addition, they don't get enough sunlight and ultraviolet rays during the day, so the demand for vitamins A and D is often much higher than that of families who don't stay up late. In other words, people who stay up late are more likely to lack nutrients: protein, vitamin B, vitamin C and moderate calories. So, how do the day-and-night people correctly arrange scientific and nutritious dinners? First of all, we should pay attention to supplementing the above nutrients in our diet. 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 sources are livers, cod liver oil, milk and eggs of various animals. The most plant foods are carrots, amaranth, spinach, leeks, green peppers, sweet potatoes and oranges, apricots, persimmons and red dates in fruits. Vitamin B family, including folic acid, nicotinic acid, vitamin B6, vitamin B 12, etc. , not only participate in metabolism, provide energy and protect nerve cells, but also help to calm nerves, relieve anxiety and tension, improve memory and prevent fatigue. Most of them exist in animal liver, red meat, fish, coarse grains, soybean food, fruits and vegetables, milk, cheese and dark green leafy plants. Vitamin C can reduce the secretion of hormones such as adrenaline, which is abundant in tomatoes and oranges. Sunbathing as much as possible is also beneficial to the synthesis of vitamin D. People who stay up late should drink more boiled water, because people who stay up late are prone to lack of water. But it is not advisable to drink coffee or strong tea, because coffee or strong tea can cause insomnia and consume B vitamins in the body. People who lack B vitamins are prone to fatigue, and if they often drink coffee or strong tea, a vicious circle may be formed. First, the law of energy recovery food: 1. The calorie of dinner is increased-it can account for 30%~50% of the total calorie of the whole day. It is advisable to eat two hours before staying up late, and there is no special need for extra supplement. 2. Vitamin A supplementation-staying up late can easily lead to visual fatigue. Vitamin A is an important component in the synthesis of rhodopsin, an important substance involved in regulating retinal photosensitivity, which can protect eyes. 3. Herbal diet nursed back to health-properly supplementing herbal diet can relieve fatigue and replenish energy more effectively. B. Reject counterfeit and refreshing food: 1. Coffee-Although caffeine is refreshing, it will consume B vitamins related to nerve and muscle coordination in the body. People who lack B vitamins are more likely to get tired and form a vicious circle. In addition, drinking caffeinated drinks on an empty stomach at night will stimulate the gastrointestinal mucosa and cause abdominal pain. 2. Sweet food-sugar will consume vitamin B family, which will make people more prone to fatigue and lead to obesity. 3. Instant noodles and potato chips-these junk foods are not easy to digest, but also increase blood lipids, which is not good for health. 4. Refreshing oral liquid-the so-called refreshing oral liquid specially for people who stay up late in the market, whose main components are vitamin B, C, caffeine, traditional Chinese medicine and so on. It has a certain effect on refreshing, but it will depend on frequent drinking, and its potential negative impact is unknown, so it is best to stay away. Staying up late skills Staying up late also requires skills, so as to stay strong, otherwise, the iron body can't stand such day and night fatigue! Therefore, if you want to stay up late, please remember: 1: Don't eat instant noodles to fill your stomach, so as not to get too angry. You'd better try to satisfy your hunger with fruit, toast, bread and porridge. 2. Before staying up late, take a vitamin B nutritional pill. Vitamin B can relieve fatigue and enhance human immunity. 3. Refreshing drinks, preferably mainly green tea, can refresh the brain and eliminate excess free radicals in the body, making you refreshed; However, people with a bad stomach had better drink hot tea soaked in Lycium barbarum, which can decompress and improve their eyesight! 4: Remember to remove makeup before staying up late, or wash your face first, so as to avoid thick powder layer or oil stains and acne on your face under the torture of staying up late. 5: Remember to take a nap at noon the next day after staying up late. 6. By the way, if you sit for a long time when you stay up late, you should stretch and get up for some exercise. Generally speaking, staying up late is not easy to remedy the biological clock. The principle of remedy is to suggest that you change back to the original sleep time, especially staying up late will lead to problems with the biological clock. At this time, it will be difficult to change back to the original sleep time. It is recommended to get up at the same time the next day (for example, get up at 7 o'clock), and don't stay in bed when you want to sleep during the day. The biological clock shows that people who are unwell are likely to wake up in pain during the shallow sleep from 00: 00 to 0 1: 00. 0 1: 00 ~ 02: 00 Detoxification period At this time, the liver is actively eliminating toxins, so the body should go to sleep and the liver can finish metabolizing waste. From 02: 00 to 03: 00, this is the most vulnerable time for severe patients in hibernation. Patients often die at this time, so it is best not to stay up late for more than this time. 09: 00 ~ 1 1: 00 The essence period is the best period for attention and memory, and also the best period for work and study. From 12: 00 to 13: 00, it is best to sit still or close your eyes and have a rest before eating. Don't drink at noon, it's easy to get drunk and hurt your liver! The peak period of 14: 00 ~ 15: 00 is the time when analytical power and creativity can be brought into full play! From 16: 00 to 17: 00, at the stage of low tide and weak physical strength, it is best to supplement fruits to relieve hunger and avoid obesity caused by overeating. During the relaxation period from 17: 00 to 18: 00, the blood sugar increased slightly, and the sense of smell and taste was the most sensitive. You may want to prepare dinner to boost your spirits. 19: 00 ~ 20: 00 During the rest period, it is best to take a walk or take a bath 30 minutes after meals to relax and relieve the fatigue of the day. Evening class from 20: 00 to 22: 00 This is the peak time of evening activities, so I suggest you make good use of activities that need careful consideration, such as consultation and further study. From 23: 00 to 24: 00, after a busy day in the city, you should relax and fall asleep at this time, and don't let your body overload, which is not worth the candle! Remind everyone to pay attention to their health! !