In addition, you should supplement calories properly and eat some fruits, vegetables and protein foods such as meat and eggs to supplement your physical exertion, but don't eat too much. Dr. Li Changping believes that eating some dried fruits such as peanuts, almonds, cashews and walnuts is rich in minerals such as protein, vitamin B, vitamin E, calcium and iron, and vegetable oil, while the cholesterol content is very low, which has a special effect on restoring physical fitness.
In addition to working hard on diet, people who stay up late should strengthen physical exercise. If you feel lack of energy or want to sleep during staying up late, you should do gymnastics for a while or take some outdoor activities. Because staying up late will take up the time of normal sleep, you may wish to act according to circumstances in supplementary sleep. For example, when you come home from work, you can close your eyes in the car for a while, or arrange a short nap for yourself during the lunch break at work, which can restore your physical strength and refresh your spirit.
What are the skills of staying up late?
Stay up late and work overtime, but also have skills to remain physically strong. Otherwise, the iron body can't stand such hard work day and night! Therefore, if you want to stay up late, please remember:
1. Don't eat instant noodles to fill your stomach, lest you get too angry. It's best to try to satisfy your hunger with fruits, toast, bread and porridge dishes.
2. Before staying up late, take a vitamin B nutritional pill. Vitamin B can relieve fatigue and enhance the body's resistance to stress.
3. Refreshing drinks, preferably mainly green tea, can refresh you and eliminate excess free radicals in your body, making you refreshed. But people with bad gastrointestinal tract, it is best to drink tea soaked in water with Lycium barbarum, which can decompress and improve eyesight!
Remember to remove makeup before staying up late, or wash your face first, so as to avoid thick powder layer or oil stain, which will cause acne all over your face under the torment of staying up late.
Remember to take a nap at noon the next day after staying up late.
Living up late like this.
Modern people have turned day and night upside down because of work or occupation. The reversal of circadian rhythm will have a certain negative impact on human physiological function and metabolism.
Under normal circumstances, the circadian rhythm of the human body during the day and at night is obviously different. During the day, it is mainly the decomposition process of sympathetic nerve activity and substance metabolism, while at night it is mainly the synthesis process of parasympathetic nerve activity and substance metabolism. The biochemical observation results also prove that the activities of different enzymes and the metabolism of endocrine hormones are also very different between day and night.
Tips for staying up late
1, eat hot things (such as hot instant noodles) when staying up late.
2, you can't eat too much for dinner.
3. Keep warm and don't freeze your stomach.
4. Be sure to have enough boiled water.
5, no matter how tired you are staying up late, you can't go to bed.
6. If you are tired, you can drink stimulating drinks such as coffee or tea water to refresh yourself, but you should pay attention to drinking hot, and the concentration should not be too high, so as not to hurt your stomach.
7. When staying up late, you should always take a deep breath.
8, at least until dawn, that is, around 5 am, and constantly imagine the glory and momentum when the sun rises.
9. Be sure to have a full breakfast and don't eat cold food.
10, 7 o'clock or 8 o'clock in the morning, if you want to sleep, you must relax. Even if you don't go to bed, you should sit in a chair and relax.
Best diet for staying up late
People who often work at night should not only create good working conditions and ensure adequate sleep, but also scientifically arrange their three meals a day.
In the arrangement of three meals a day, we should first ensure that there is enough heat intake. For example, in order to stimulate appetite, we can try our best to diversify the variety of food in the cooking process, which is full of color, fragrance and taste, and delicious; In order to make the distribution of heat energy in a day reasonable and prevent hunger and satiety, it is necessary to reasonably arrange the meal time and the percentage of calories per meal to the total calories of the whole day.
Dinner is very important for people who stay up late, which can account for 30%-50% of the total calories of the meal. You can eat some high-protein foods, and the meal time should be arranged one or two hours before work. The calories of Chinese food can generally account for 20% to 25% of the total calories of the meal, and the meal time can be arranged around 3 pm; Breakfast calories can generally account for15%-20% of the total dietary calories, and should be mainly carbohydrates that are easy to digest and absorb. On the basis of ensuring sufficient heat intake, attention should also be paid to ensuring sufficient intake of high-quality protein, inorganic salts and vitamins. Therefore, we should eat milk, eggs, fish, lean meat, pork liver, soybeans and their products properly, eat more vegetables and fruits, eat less pure sugar and foods with high fat, and control the intake of salt.
People who often stay up late are prone to symptoms of yin deficiency and internal heat. If you can pay attention to supper and take care of your diet, it will help you stay energetic. The introduction is as follows:
(1) Stewed Eucommia ulmoides with pork loin. 25g Eucommia ulmoides Oliv., pork kidney 1 piece (fascia removed), and proper amount of water. Stew in water 1 hour. Take/kloc-0 every day or every other day. It has the effects of nourishing liver and kidney, strengthening tendons and bones. It is suitable for people with backache and limb weakness after staying up late.
(2) Lotus seeds and lilies are boiled with lean meat. 20g of lotus seed (cored), 20g of lily, and 0/00g of lean pork/kloc. Add some water to the same pot, and season the meat with salt after it is cooked and rotten. Daily 1 time. The product has the effects of clearing away heart fire, moistening lung, invigorating qi and calming nerves. Suitable for people with dry cough, insomnia, upset and palpitation after staying up late.
(3) Stewed duck eggs in raw land. 20g of Radix Rehmanniae, 2 duck eggs1~, and stewed in water. When the eggs are cooked, shell them and stew them in the juice for 20 minutes. Add rock sugar to taste, eat eggs and drink juice. Daily 1 time or 2 ~ 3 times a week. The product has the effects of nourishing yin, clearing away heat, promoting fluid production and quenching thirst. Suitable for people with dry mouth and throat, swollen gums and hot hands and feet after staying up late.
(4) Pueraria lobata raw fish soup. 250g of pueraria lobata (vermicelli made of pueraria lobata), washed and diced, raw fish (mullet) 1 strip, and boiled with appropriate amount of water. When the fish is cooked, add shredded ginger, oil and salt to taste, and eat fish and drink soup. Every day or every other day 1 time. It has the effects of relaxing muscles and tendons, activating collaterals, invigorating qi and blood, and relieving myalgia. It is suitable for people with muscle soreness and neck swelling pain after staying up late.
(5) Prunella vulgaris stewed lean meat. Use Spica Prunellae10g, lean pork 50 ~100g, and appropriate amount of water * * * in the pot. When the meat is cooked, add a little salt to taste, and eat meat and drink soup. Daily 1 time. Has the effects of clearing away liver fire and lowering blood pressure. It is suitable for people with high blood pressure, dizziness, headache and envy after staying up late.
How do people who stay up late eat?
People who stay up late, the first thing that comes to mind is to drink coffee or tea to refresh themselves. Nutritionists say that caffeine can really refresh people.
However, the experiment of the Sleep Medicine Research Center of St.Luke's Hospital in the United States found that caffeine is not effective in improving work efficiency, and even if it is useful, it can only last for a short time.
Caffeine, though refreshing, will relatively consume the vitamin B group related to the coordination of nerves and muscles in the body. People who lack vitamin B group are more likely to get tired, and are more likely to form a vicious circle, forming the habit of drinking tea and coffee. The demand is increasing, but the effect is getting worse. Therefore, when you have to stay up late, it is more effective to supplement more vitamin B groups.
When staying up late, some people think that eating sweets can supplement calories. In fact, sweets are also taboo for staying up late. After dinner or staying up late, don't eat too many sweets. Although high sugar is high in calories, it is exciting to some extent, but it will consume vitamin B groups, which will lead to counterproductive and obesity problems.
On the whole, the prevention and health care of staying up late still depends on the daily diet, and six kinds of food must be taken in a balanced way. But in order to stay up late, it is absolutely necessary to eat more foods rich in vitamin B at dinner! There are many members of vitamin B group, including folic acid, nicotinic acid, vitamin B6, vitamin B 12, etc. They not only participate in metabolism, provide energy and protect nerve cells, but also help to calm nerves and relieve anxiety.
Dark green leafy vegetables and legumes are rich in folate, which is helpful to cell repair and prevent infection and anemia; Vitamin B6 or nicotinic acid is found in liver, fish, whole grains, soybean food, fruits and vegetables, which can maintain skin health and slow down aging; As for vitamin B 12 related to memory and attention, it can be eaten in red meat, milk and cheese.