After staying up late, you should also take appropriate supplements, so choose more light foods such as vegetables and fruits for dinner on the day you stay up late, which is helpful for your health when you stay up late. 5 kinds of juices that can make people more energetic and energetic, and are good for the skin are:
1. Cut an appropriate amount of apples, carrots, spinach and celery into small pieces, add milk, honey and a few ice cubes , crush it with a juicer to make complete and nutritious fruit and vegetable juice.
2. Banana, papaya and high-quality yogurt are smashed together. They are rich in nutrients and can replenish a lot of energy needed by the body.
3. The fresh juice composed of two kiwis, four oranges and one lemon is rich in vitamin C, which can supplement physical fitness and beauty.
Peel 4.3 grapefruits and squeeze the juice. Crush a bunch of grapes into grape juice. Add two tablespoons of honey. It has a sweet and sour taste.
5. Crush a fresh cucumber, 1/2 liter of soy milk, and 3 slices of mint together to make a refreshing cucumber juice, which can relieve heat and relieve fatigue.
How to eat a comprehensive dinner for those who stay up late
The eyesight of those who stay up late are most susceptible to damage. In addition, they do not have enough time to receive sunlight and ultraviolet rays during the day, so their needs for vitamins A and D are often higher. Those who stay up late are much higher. In other words, people who stay up late are more likely to lack nutrients: protein, vitamin B, vitamin C and appropriate amounts of calories. So, how do people who stay up late plan a scientifically nutritious dinner correctly?
First of all, pay attention to supplementing the above nutrients in your diet. Vitamin A can improve the adaptability of late-nighters to dim light and prevent visual fatigue by regulating the synthesis of retinal photosensitive substances. Its best sources are the livers of various animals, cod liver oil, milk, and eggs.
Plant foods include carrots, amaranth, spinach, leeks, green peppers, sweet potatoes, and fruits such as oranges, apricots, persimmons, and red dates. Vitamin B family, including folic acid, niacin, vitamin B6, vitamin B12, etc., not only participate in metabolism, provide energy, protect nerve tissue cells, but are also helpful in calming nerves, relieving anxiety and tension, and can improve memory and prevent fatigue. .
They are mostly found in animal livers, red meat, fish, whole grains, soybean foods, fruits and vegetables, milk, cheese, and dark green leafy vegetables. Vitamin C can reduce the secretion of hormones such as adrenaline and is abundant in tomatoes and oranges. Getting as much sun as possible is also beneficial to the synthesis of vitamin D.
People who stay up late should drink more boiled water, because their bodies are prone to lack of water. However, 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. If they drink coffee or strong tea regularly, this may form a vicious cycle.
A. Food rules for energy recovery:
1. Increase the calories of dinner - it can account for 30% to 50% of the total calories of the whole day's meals. It is advisable to eat two hours before staying up late. This way there will be no special need for additional supplements.
2. Supplement vitamin A - staying up late can easily cause visual fatigue. Vitamin A is an important component in the synthesis of rhodopsin, an important substance involved in regulating retinal light sensitivity, and can protect the eyes.
3. Medicinal diet maintenance - Proper supplementation of medicated diet can more effectively relieve fatigue and replenish energy.
B. Reject pseudo-refreshing foods:
1. Coffee - although caffeine is refreshing, it will consume the B vitamins in the body that are related to nerve and muscle coordination, and there is a lack of vitamin B complex. People who are more likely to get tired are more likely to form a vicious cycle. In addition, drinking caffeinated drinks on an empty stomach at night can irritate the gastrointestinal mucosa and cause abdominal pain.
2. Sweets - Sugar will consume vitamin B complex, make you more likely to feel tired, and may also lead to obesity.
3. Instant noodles and potato chips - these junk foods are not easy to digest and can increase blood lipids, which is bad for health.
4. Refreshing oral liquid - the so-called refreshing oral liquid on the market specifically for people who stay up late. Its main ingredients are vitamin B, C, caffeine, traditional Chinese medicine ingredients, etc. It has a certain effect on refreshing, but Regular drinking can lead to dependence, and its potential negative effects are unknown, so it’s best to stay away from it.
Techniques for staying up late
You must have skills to stay up late so that you can still be strong. Otherwise, your body will not be able to withstand such day and night fatigue! Therefore, if you want to stay up late, please remember:
1: Do not eat instant noodles to fill your stomach to avoid getting too angry. It is best to eat fruits, toast, bread, porridge and side dishes as much as possible. Satisfy hunger.
2: Before staying up late, take a vitamin B complex nutritional pill. Vitamin B can relieve fatigue and enhance human immunity.
3: Refreshing drinks, preferably green tea, can refresh you and eliminate excess free radicals in the body, making you feel refreshed; but for people with poor gastrointestinal problems, it is best to drink wolfberry instead Tea made with hot water can relieve stress and improve eyesight!
4: Remember to remove makeup before staying up late, or wash your face first to avoid thick layers of powder or oil stains that may cause acne on your face due to the torment of staying up late.
5: After staying up late, remember to take a nap at noon the next day.
6. To add, if you sit for a long time when staying up late, you should stretch and get up and move.
Biological clock, generally speaking, staying up late is not easy to remedy. The principle of remedy is still It is recommended that you change back to your original sleeping time, especially if staying up late can cause problems with your biological clock. At this time, it will be difficult to change back to your original sleeping time. It is recommended that you get up at the same time the next day no matter how late you went to bed the night before (such as Set to wake up at 7 o'clock), do not stay in bed when you want to sleep during the day, you can only lie down and take a nap, so that you can gradually advance the time to fall asleep.
Physiological clock description
00:00～01:00 Light sleep period: Dreamy and sensitive, people who are unwell are prone to wake up at this time.
01:00～02:00 Detoxification period. During this period, the liver is highly active in order to eliminate toxins. The body should be put into sleep state to allow the liver to complete the metabolism of waste products.
02:00～03:00 Dormant period This is the time when critically ill patients are most susceptible to illness. Patients often die at this time. It is best not to stay up late beyond this time.
09:00～11:00 Essence Period This is the best time for concentration and memory, as well as for working and studying.
12:00～13:00 Lunch break period. It is best to sit quietly or close your eyes and take a rest before eating. Do not drink alcohol at noon, as it is easy to get drunk and damage the liver!
The peak period of 14:00～15:00 is the time when analysis and creativity can be brought into full play!
16:00～17:00 Low period: During the period of physical weakness, it is best to add fruits to satisfy your cravings and avoid obesity caused by gluttony due to hunger.
17:00～18:00 Relaxation period: At this time, blood sugar slightly increases, and the sense of smell and taste are most sensitive. You may wish to prepare dinner to boost your energy.
19:00～20:00 Rest period It is best to take a walk or take a bath 30 minutes after a meal to relax and relieve the fatigue of the day.
20:00～22:00 Night Repair Period This is the peak time for evening activities. It is recommended that you make good use of this time to conduct discussions, further studies and other activities that require careful thinking.
23:00～24:00 Night sleep period. After a busy day, you should relax and fall asleep at this time. Don’t overload your body, as this may cause more harm than good!