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 nutritious and rich fruit and vegetable juice.

2. Bananas, papayas and high-quality yogurt are smashed together. They are rich in nutrients and can replenish a lot of energy needed by the body.

3. Two kiwis, 4 oranges, an Fresh juice composed of lemons is rich in vitamin C, which can supplement physical fitness and improve beauty.

4. Peel and squeeze the juice from 3 grapefruits, smash a bunch of grapes into grape juice, and 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.

When people stay up late, the first thing they think of is drinking coffee or tea to refresh themselves. Nutritionists say that caffeine can indeed invigorate people.

Although caffeine is refreshing, it will relatively consume the vitamin B complex in the body, which is related to the coordination of nerves and muscles. People who lack vitamin B complex are more likely to get tired, and are more likely to form a vicious cycle and develop tea addiction. , The habit of drinking too much coffee requires more and more, but the effect is getting worse and worse. Therefore, when you have to stay up late, it will be more effective to supplement more vitamin B complex.

When staying up late, some people think that eating sweets can replenish calories. In fact, sweets are also a taboo for staying up late. Don’t eat too many sweets after dinner or when staying up late. Although high sugar content is high in calories and exciting to a certain extent, it will consume vitamin B complex, causing counter-effects and easily leading to obesity.

In general, people who stay up late must have a balanced intake of 6 major food categories in their daily diet. It is absolutely necessary to eat more foods rich in vitamin B complex at dinner! There are many members of the vitamin B group, including folic acid, niacin, vitamin B6, vitamin B12, etc. Dark green leafy vegetables and legumes are rich in folate, which helps repair cells and prevent infection and anemia; liver, fish, whole grains, soy foods, fruits and vegetables contain vitamin B6 or niacin, which can maintain Healthy skin and slowing down aging; as for vitamin B12, which is related to memory and concentration, it can be eaten in red meat, milk, and cheese.

At night, the brain's oxygen demand will increase. The indoor air should be kept clear and have a certain humidity. You can take deep breaths from time to time; make up for it with sleep. If time allows, be sure to take a nap at noon. Experts say that a half-hour lunch break can equal an hour of sleep at night; after waking up, if you feel your head is tight, you can give yourself a head massage: tap your head lightly from front to back and from top to bottom with the fingertips of both hands. 40 times, this can promote blood circulation in the head and help relax the nervous mind; appropriate outdoor physical exercise such as playing badminton will also help.

Staying up late will worsen gastrointestinal circulation, so you should not eat too full and eat light meals. Experts suggest that there are three types of food that are more suitable for people who stay up late: vitamin B, such as carrots, which can help protect brain cells and quickly restore mental and physical strength; vitamin C, after staying up late, the skin will lose too much water and nutrients, so you can supplement it with more vitamins Foods containing C or collagen can help restore elasticity and luster to the skin and prevent the appearance of dark circles; green tea can eliminate excess free radicals in the body and help fat metabolism. People with poor gastrointestinal problems and poor sleep can drink wolfberry bubbles instead. hot tea or chrysanthemum tea.

★★★Defense - Say no to pseudo-refreshing foods

Reject caffeinated drinks

Although caffeine is refreshing, it will consume the body and nerves, People who are deficient in vitamin B complex, which is related to muscle coordination, are more likely to get tired and 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.

Strictly control sweets

Eating sweets is also a taboo for staying up late. Although sugar is high in calories and can be exciting to a certain extent, it will deplete vitamin B complex, causing counter-effects and easily leading to obesity.

Refuse to eat "junk" food

Many people who stay up late keep some instant noodles, potato chips and other junk food around them, so they can use it to satisfy their hunger when they are hungry. However, this type of food is not easy to digest and will increase the burden on the digestive tract. Eating too much will cause indigestion and increase blood lipids, which is detrimental to health.

Although many instant noodles are not fried, they contain edible oil. If left for a long time, the oil will be oxidized and decomposed by air to generate toxic aldehyde peroxides. Eating instant noodles whose oil has deteriorated will bring you unexpected troubles, such as dizziness, headache, fever, vomiting, diarrhea and other poisoning phenomena.

Avoid eating greasy cold drinks

In order to prevent the stomach from working overtime, many people will choose some greasy food; some people will give themselves some cold drinks, but Greasy food is difficult to digest and can easily cause stasis and induce gastrointestinal diseases or acute pancreatitis; raw and cold food has a strong stimulating effect on the gastrointestinal mucosa and can easily cause diarrhea or gastrointestinal diseases.

Don’t smoke and drink.

The nicotine in cigarettes will constrict blood vessels and slow down blood circulation, causing dryness and aging to occur early. Facial lines will naturally sag and pores will enlarge. When the alcohol content in the body exceeds the allowed limit, it will cause body swelling. For people who stay up late, their physical fitness is reduced compared to that during the day, and smoking and drinking will cause greater harm to the body.

Abandon the refreshing oral liquid

There are some refreshing oral liquids on the market for people who stay up late, and many people regard them as magic weapons. The main ingredients of these oral liquids are vitamin B, C, caffeine, traditional Chinese medicine ingredients, etc., which have a certain effect on refreshing people, but regular drinking will cause dependence; moreover, the potential negative effects of these oral liquids are not yet known. Therefore, it is best to stay away from such oral liquids.

★★★Offensive Chapter - Energy Recovery Food Hunt

People who stay up late cannot sit back and wait for death due to dietary taboos. There is a lot of work waiting to be done, and you must have good physical fitness. to support you, so take the initiative and choose a diet that suits you.

Maintain the total body calories

In order to maintain basic physical strength, the total calories of three meals a day must be arranged: breakfast calories can generally account for 15% to 20% of the total meal calories. Mainly carbohydrates that are easily digested and absorbed. The calories of lunch can generally account for 20% to 25% of the total calories of the meal, and the meal time can be arranged around 3 pm; because you have to stay up late, the calories of dinner must account for a relatively high proportion, accounting for 30% of the total calories of the meal~ 50%, it is advisable to eat one or two hours before work.

After working the night shift, many people lose their appetite, which affects their nutritional supply over time. Therefore, you must ensure adequate intake of high-quality protein, inorganic salts and vitamins every day. Appropriate intake of milk, eggs, fish, lean meat, pork liver, soybeans and their products, eat more vegetables and fruits, and eat less pure sugar and high-fat foods.

Pay attention to vitamin A supplementation

Night shift work can easily lead to visual fatigue. Vitamin A is an important component in the synthesis of rhodopsin, an important substance involved in regulating retinal light sensitivity, and can improve the eyes' sensitivity to dim light. The ability to adapt to light is beneficial to preventing workplace injuries.

Medicinal diet for people who stay up late

Stewed duck eggs with raw ground: 20 grams of raw ground, 1 to 2 duck eggs, add an appropriate amount of water and stew them, remove the shells after the eggs are cooked, then add them to the juice and stew for 20 Minutes, rock sugar to taste, eat eggs and drink juice, once a day or 2 to 3 times a week. Suitable for those who suffer from dry mouth and throat and swollen and painful gums after staying up late.

Pork loin stewed with Eucommia ulmoides: 25 grams of Eucommia ulmoides, 1 pork loin, stew with appropriate amount of water for 1 hour, take once a day or every 2 to 3 days. It has the effect of nourishing the liver and kidneys and strengthening the muscles and bones. It is suitable for people who suffer from back pain and weakness in limbs after staying up late.

★★★Backup Chapter—Don’t slack off in timely “replenishment”

Back care: cleansing

The skin enters the night maintenance state from 10 to 11 p.m. . If you stay up late for a long time, the normal circulation of the human endocrine and nervous system will be imbalanced, which will cause the skin to have problems such as dryness, poor elasticity, dullness, etc. The skin of young people is prone to acne, acne, chloasma, and dark spots. Even if it is late after working overtime, you should set aside some time to clean up. Do not go home and fall asleep. It is best to scald your feet with hot water to relax your tense nerves. Women who have used cosmetics or skin care products must remember to wash their faces before staying up late to prevent powder or oil stains from causing acne on the face after staying up late.

Super backup: sleep

Sleep is definitely a heavyweight backup for those who stay up late, and it can play a decisive role in the recovery of physical strength. Be sure to catch up on a nap or take a nap at noon the next day after staying up late. For those super night owl people who fall asleep at four or five o'clock in the morning and stay up all night, they must feel very tired, so they will sleep very deeply when they go to bed. However, you cannot sleep with your head covered. Staying up all night and sleeping for more than ten or even 20 hours is actually harmful to the body.